Context: Competition – Try to set a PR on the metcon! Have a plan and stick to it.

Dynamic Warm Up: 3 sets of
50 Single Unders or 30 Double Unders,
10 Push-Ups,
10 Sit-Ups,
10 Ring Rows.

Then 3 sets of 5 with the empty bar:
Jefferson Curl,
Hang Muscle Clean,
Front Squat,
Push Jerk

Strength Super Set:
Back Squat 5×3, adjust load each set ( 70-85%)
Weighted Pull ups 5×5

Metcon: FRAN

Thrusters 95/65
pull ups


21-15-9 x 2

single are db thruster, 35/25
ring rows